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Copyright and Legal Notices

A Healthy Back in Ten Minutes a Day

COPYRIGHT 2007, 2008 PERFECT FIT, LLC ALL RIGHTS RESERVED. Thisbook is a derivative work, containing both original and public domain material, in aunique format. All original work and formatting is protected by copyright laws of theUnited States of America and other countries. You may freely redistribute thisbook under the following conditions: 1) You are NOT allowed to makemodifications of any sort to the ebook and its contents; 2) you are onlyallowed to distribute it free of charge. You may not sell, auction, or otherwise

receive compensation in exchange for this ebook; and 3) you may not claimauthorship or any rights to the ebook or the contents therein. No rights otherthan the ability to freely distribute the ebook are transferred to you. No otheruse is allowed without the express written permission of Perfect Fit, LLC.

NOTICE DISCLAIMER

Before starting this or any exercise program, all individuals should consultwith their physician or primary healthcare provider. Anyone with an existingback injury or current back pain must not perform any of the exercises orstretches in this manual without consulting with their physician or primaryhealth care provider.

All information in this manual and in the accompanying materials is of a generalnature and is furnished for educational purposes only. No information contained inthis manual or in any accompanying materials provided by Perfect Fit, LLC, BackLot Films, Inc., their agents or distributors, is to be taken as medical or other healthadvice pertaining to any individuals specific health or medical condition. Theinformation is not a diagnosis, treatment plan, or recommendation for a particularcourse of action regarding your health and is not intended to provide specificmedical advice.

You agree that Perfect Fit, LLC is not liable or responsible, in whole or in part, toany person or entity for any injury, damage, or loss of any sort caused or alleged tobe caused directly or indirectly by the use, practice, teaching, or other disseminationof any of the techniques, information, or ideas presented in this manual oraccompanying materials.

It remains your responsibility to evaluate the accuracy, completeness, andusefulness of all information provided by Perfect Fit, LLC.
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CONGRATULATIONS ................................................................................................................. 4

16 BENEFITS OF HEALTHY WEIGHT INNER CIRCLE........................................................... 5

SOME BACKGROUND TO GET YOU STARTED ............. ............. ............. .............. ............ 9

WHAT STRUCTURES MAKE UP THE BACK? ......................................................................................9WHAT IS BACK PAIN? ................................................................................................................. 11HOW COMMON IS IT?.................................................................................................................. 11WHAT ARE THE RISK FACTORS FOR BACK PAIN? ......................................................................... 12WHAT ARE THE CAUSES OF AND CONDITIONS ASSOCIATED WITH BACK PAIN? ............................. 13WHEN SHOULD ISEE A DOCTOR FOR PAIN? ................................................................................. 15WHICH TYPE OF DOCTOR SHOULD ISEE? .................................................................................... 15HOW IS BACK PAIN DIAGNOSED? ................................................................................................ 16WHAT IS THE DIFFERENCE BETWEEN ACUTE AND CHRONIC PAIN? ............................................... 17HOW IS BACK PAIN TREATED? .................................................................................................... 17

Non-Operative Treatments .............. ............. ............. ............. ............. .............. ............. ........ 18Operative Treatments............. ............. ............. ............. .............. ............. ............. ............. .... 21

CAN BACK PAIN BE PREVENTED?................................................................................................ 22

WHAT ABOUT BACK BELTS?....................................................................................................... 23ENOUGH OF THAT ....................................................................................................................... 24

EXERCISE................................................................................................................................... 24

TWO IMPORTANT POINTS FIRST ............. ............. ............. ............. ............. .............. .......... 25

REMEMBER THE BELLY BUTTON ................................................................................................. 25ANOTE ON EXERCISE INTENSITY AND CERTAIN MEDICATIONS .................................................... 26

THE THIRTEEN EXERCISES AND STRETCHES YOU NEED TO KNOW........................ .. 27

THE PLANK................................................................................................................................. 27CRUNCHES.................................................................................................................................. 28SIDE BRIDGES ............................................................................................................................. 29PRONE EXTENSIONS .................................................................................................................... 30STABILITY BALL BRIDGES ........................................................................................................... 31HIP EXTENSIONS .........................................................................................................................32BACK EXTENSIONS ..................................................................................................................... 33STABILITY BALL CRUNCHES........................................................................................................ 34OBLIQUE CRUNCHES ................................................................................................................... 35GET UPS ..................................................................................................................................... 36QUADRUPED ............................................................................................................................... 37

TWO STRETCHES ..................................................................................................................... 38

HAMSTRING STRETCH ................................................................................................................. 39HIP FLEXOR STRETCH ................................................................................................................. 40

SAMPLE ROUTINES................ ............. ............. ............. ............. .............. ............. ............. ...... 41

BEGINNING ROUTINE 1................................................................................................................42BEGINNING ROUTINE 2................................................................................................................42BEGINNING ROUTINE 3................................................................................................................43INTERMEDIATE ROUTINE 1 .......................................................................................................... 44INTERMEDIATE ROUTINE 2 .......................................................................................................... 44ADVANCED ROUTINE .................................................................................................................. 45


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FITNESS LOG .............................................................................................................................. 46

ABOUT THE AUTHOR .............................................................................................................. 47
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2007 Perfect Fit, LLC 4All Rights Reserved

Congratulations

Hello, my name is Dave Soucy, owner of Perfect Fit Fitness Bootcamps andfounder of Healthy Weight Inner Circle. If youre like most of my clients,youre reading this because you want to make a change in your life, and letme first congratulate you for taking this step.

By downloading this program, you are making a commitment to seek positivechange in your health, fitness, and life. It is an investment that will pay offimmensely for the rest of your life.

This manual will provide you instruction for safe, simple, and effectiveexercises that you can do at home, all with little or no equipment, that willhelp you to build a strong and healthy back. Make no mistake, this will take

effort, but with my instruction, if you are consistent with your fitness efforts, Iknow you will be able to see positive changes soon.

Eight out of every 10 people will have back pain at one point or another.While a percentage of those are due to traumatic injury or a congenitalcondition, most back pain is due to overuse of weak, deconditioned muscles.The good news is that means much back pain is preventable if you do whatis necessary to avoid having weak, deconditioned muscles in the first place.

This book will teach you exactly what you need to do. It contains no hype,gimmicks, or recommendations for the latest infomercial gadgets.

The truth is, you have to eat right and exercise. Forever. This is not adebate, and if you were hoping to find some magic secret in here that wouldgive you instant back pain relief without any effort, well, sorry about that.Youve got the wrong book.

But, if you are willing to commit just a few minutes a day to perform somesafe, simple, and proven exercises that will help relieve or end your backpain, then youll want to read on. If youd like even more info on exercising,fitness, healthy nutrition, and weight loss, please visit our online fitnesscommunity at Healthy Weight Inner Circle.
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16 Benefits ofHealthy Weight Inner Circle

Everyone has their own reasons for making a decision to improve their lifethrough a fitness program. And while most people who follow this programare interested in avoiding or relieving back pain, here is a list of many of theother important potential benefits that Healthy Weight Inner Circle canprovide:

Loss of body fatDo you know that when you attempt to lose weight by dieting alone, you endup losing some fat, but also much lean muscle and water?

Also, calorie restriction causes your body to slow down your metabolism, so

as soon as you increase calorie intake again, the fat comes back on fasterthan ever.

A strategy built around sound nutrition and exercise can help you maximizefat loss while maintaining or gaining valuable lean muscle.

Weight controlUnlike diets, a sound nutrition and exercise strategy can lead to a lifetime ofstable weight, getting you off of the weight loss - weight gain roller coasterthat comes with diets.

A fad diet may get you guys back into those 32" pants again for a month, buta well thought out fitness lifestyle can keep you in them forever. And, weightloss is one of the best things you can do to help relieve back pain.

Look better nakedWell, who doesnt want that?

Increased metabolismContrary to popular perception, a fast or slow metabolism is not a gift orcurse you are given at birth.

It is easy to blame your metabolism for weight gain, but in reality, we areNOT the victims of our metabolism, rather we are the CREATORS of ourmetabolism.


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While calorie restricted diets literally destroy your metabolism, a properlydesigned exercise and nutrition plan can dramatically fire up your metabolismso you burn more calories all day, every day.

Increased muscular strength and endurance

Whether you participate in competitive sports, or just participate in activitiesof daily living such as carrying your child up and down the stairs or lifting thegroceries out of the car trunk, increased strength will allow you to performbetter.

One of the biggest causes of chronic back pain is weak or deconditionedmuscles. Performing the exercises in this program on a consistent basis canreverse that problem.

Increased cardiorespiratory efficiency and enduranceDo you get winded just going up a flight of stairs?

In less time than you think, a properly designed exercise regimen can delivermarked improvement in your endurance. Research has repeatedly shownthat a regular exercise routine can improve the performance of thecardiorespiratory system.

Do you realize that if you were able to reduce your resting heart rate by only5 beats per minute, that translates into 7200 fewer times per day your heartneeds to beat? That is more than 50,000 fewer beats per week!

That is a lot less work that your heart will need to do.

Increased bone, ligament, and tendon strengthResistance training and weight bearing exercise not only strengthen themuscles, but strengthen the skeletal system and connective tissues as well.This can greatly reduce your risk of back injury and pain down the road.

Increased muscle massAlong with an improved physical appearance, increased muscle masscauses you to burn more calories throughout the day. Muscle ismetabolically active tissue and is the furnace in your body where fat isactually used for energy.

More muscle means a faster metabolism, greater strength, and better abilityto protect the other structures that make up your back.
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Reduction in resting blood pressureDid you know that high blood pressure increases the risk for coronary heartdisease, and can cause heart attacks or strokes?

According to the American Heart Association, one in four adult Americans

has high blood pressure, and nearly a third of them do not realize it. Of the50 million sufferers, nearly half are women.

While medications are often warranted, lifestyle changes includingimprovements in nutrition and regular exercise are key elements in thecontrol of blood pressure.

Improvements in cholesterol levelsCholesterol, a fatty substance found in cells and blood, is necessary formany normal bodily functions.

Unfortunately many people have cholesterol readings that are too high - 200and above - putting them at increased risk of developing cardiovasculardisease.

If you are overweight, losing body fat is not only important in relieving backpain, but it can reduce your LDL (bad) cholesterol and raise your HDL (good)cholesterol, and as little as thirty minutes of exercise on most days can helpimprove overall cholesterol levels.

Decreased risk of diabetesType 1 Diabetes, where the body makes little or no insulin, is usually

diagnosed in childhood. Currently there is no known way to prevent Type 1Diabetes.

Type 2 Diabetes, where the pancreas does not make enough insulin to keepblood glucose at normal levels, usually occurs in adulthood and is far morecommon, making up 90% of all cases of the disease.

Maintaining an ideal body weight and an active lifestyle are two of the mainfactors in preventing the onset of Type 2 Diabetes.

Decreased risk of osteoporosisOsteoporosis is a disease characterized by low bone mass and bonefragility, which leads to increased risk of fractures. Men as well as womenmay suffer from it.
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Studies have shown that resistance training and weight-bearing exercisesare effective in increasing bone mineral density.

Improved self-esteemThere is truth in the saying "When you look good, you feel good."

The positive changes brought on by a structured exercise and supportivenutrition program are not only physical. Increased confidence, energy, andvitality are all benefits of a fitness lifestyle.

Improved postureWhether it is behind a desk at work, behind the wheel of a car, or on thecouch watching TV, we all spend a lot more time than we should on ourbutts.

These positions can lead to lower back problems, weak and rounded

shoulders, tight chest muscles, and a hunched over posture.

A properly designed exercise program can address these issues, and helpundo the damage we unintentionally do to our bodies all day long.

Decreased stressStudies have shown that exercise can cause the brain to release endorphinsand other neurotransmitters that actually help to improve your mood andleave you relaxed.

Overall improved healthThe health benefits of exercise have been known for thousands of years, asevidenced by this quote:

"Speaking generally, all parts of the body which have a function, if usedin moderation and exercised in labors to which each is accustomed,

become healthy and well developed and age slowly. But, if unused andleft idle, they come liable to disease, defective in growth and age

quickly."

Hippocrates 370BC


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Some Background to Get You StartedBefore jumping right into the exercises and routines, it is important that youhave a basic understanding of the back, back pain risk factors, different

conditions, treatment options, etc.

This isnt meant to give you an in-depth education on low back pain, and iscertainly not meant to replace the advice of your physician or other healthcare provider. It is just meant to give you a basic picture of the causes,types, and treatments of back pain.

While you should feel free to ask your health care provider about any of thisinformation that you may want more detail on, please do not changeanything your health care provider recommends to you based onsimply reading this book.

What structures make up the back?

The back is an intricate structure of bones, muscles, and other tissues thatform the posterior part of the bodys trunk, from the neck to the pelvis.

The centerpiece is the spinal column, which not only supports the upperbodys weight but houses and protects the spinal cord the delicatenervous system structure that carries signals that control the bodysmovements and conveys its sensations.

Stacked on top of one another are more than 30 bones the vertebrae that form the spinal column, also known as the spine. Each of these bonescontains a roundish hole that, when stacked in register with all the others,creates a channel that surrounds the spinal cord. The spinal cord descendsfrom the base of the brain and extends in the adult to just below the rib cage.

Small nerves (roots) enter and emerge from the spinal cord through spacesbetween the vertebrae. Because the bones of the spinal column continuegrowing long after the spinal cord reaches its full length in early childhood,the nerve roots to the lower back and legs extend many inches down thespinal column before exiting. This large bundle of nerve roots was dubbed by

early anatomists as the cauda equina, or horses tail.

The spaces between the vertebrae are maintained by round, spongy pads ofcartilage called intervertebral discs that allow for flexibility in the lower backand act much like shock absorbers throughout the spinal column to cushionthe bones as the body moves.


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Bands of tissue known as ligaments and tendons hold the vertebrae in placeand attach the muscles to the spinal column.

Starting at the top, the spine has four regions: the seven cervical or neck vertebrae (labeled C1C7) the 12 thoracic or upper back vertebrae (labeled T1T12) the five lumbar vertebrae (labeled L1L5), which we know as the

lower back and the sacrum and coccyx, a group of bones fused together at the base

of the spine.


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The lumbar region of the back, where most back pain is felt, supports the weight of

the upper body.

What Is Back Pain?

Back pain is an all-too-familiar problem that can range from adull, constant ache to a sudden, sharp pain that leaves youincapacitated.

It can come on suddenly from an accident, a fall, or liftingsomething too heavy or it can develop slowly, perhaps asthe result of age-related changes to the spine.

Regardless of how it happens or how it feels, you know itwhen you have it. And chances are, if you dont have it now,

you will eventually.

How Common Is It?

At some point, back pain affects an estimated 8 out of 10 people. It is one ofour societys most common medical problems.

Americans spend at least $50 billion each year on low back pain, the most

common cause of job-related disability and a leading contributor to missedwork.


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Back pain is the second most common neurological ailment in the UnitedStates only headache is more common.

What Are the Risk Factors for Back Pain?

Although anyone can have back pain, a number of factors increase your risk.They include:

AgeThe first attack of low back pain typically occurs between the ages of30 and 40. While it can strike any time, back pain becomes morecommon with age.

Fitness levelBack pain is more common among people who are not physically fit.Weak back and abdominal muscles may not properly support thespine, and you weekend warriors people who go out and exercisea lot after being inactive all week are more likely to suffer painfulback injuries than people who make moderate physical activity a dailyhabit.

DietPoor nutrition, combined with an inactive lifestyle, can lead to obesity,which can put stress on the back.

HereditySome causes of back pain, including disc disease, may have agenetic component.

RaceSurprisingly, race can be a factor in back problems. African Americanwomen, for example, are two to three times more likely than whitewomen to develop spondylolisthesis, a condition in which a vertebraof the lower spine also called the lumbar spine slips out of place.

The presence of other diseasesMany diseases can cause or contribute to back pain. These include

various forms of arthritis, such as osteoarthritis, rheumatoid arthritis,and ankylosing spondylitis, and cancers elsewhere in the body thatmay spread to the spine.(NOTE: Occasionally, low back pain may indicate a more seriousmedical problem. Pain accompanied by fever or loss of bowel orbladder control, pain when coughing, and progressive weakness in
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the legs may indicate a pinched nerve or other serious condition.People with diabetes may have severe back pain or pain radiatingdown the leg related to neuropathy. (People with these symptomsshould contact a doctor immediately to help prevent permanentdamage.)

Occupational risk factorsHaving a job that requires heavy lifting, pushing, or pulling,particularly when this involves twisting or vibrating the spine, can leadto injury and back pain. An inactive job or a desk job may also lead toor contribute to pain, especially if you have poor posture or sit all dayin an uncomfortable chair.

Cigarette smokingLike you needed another reason to quit smoking. Although smokingmay not directly cause back pain, it increases your risk of developing

low back pain and low back pain with sciatica. (Sciatica is back painthat radiates to the hip and/or leg due to pressure on a nerve.)

For example, smoking may lead to pain by blocking your bodysability to deliver nutrients to the discs of the lower back. Or, repeatedcoughing due to heavy smoking may cause back pain.

It is also possible that smokers are just less physically fit or lesshealthy than nonsmokers, which increases the likelihood that they willdevelop back pain.

Furthermore, smoking can slow healing, prolonging pain for peoplewho have had back injuries, back surgery, or broken bones.

What Are the Causes of and ConditionsAssociated with Back Pain?

It is important to understand that back pain is asymptom of a medical condition, not a diagnosisitself. Conditions that may cause low back painand require treatment by a physician or otherhealth specialist include:

Bulging disc (also called protruding, herniated,or ruptured disc). The intervertebral discs areunder constant pressure. As discs degenerate andweaken, cartilage can bulge or be pushed into the


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space containing the spinal cord or a nerve root, causing pain. Studies haveshown that most herniated discs occur in the lower, lumbar portion of thespinal column.

A much more serious complication of a ruptured disc is cauda equina

syndrome, which occurs when disc material is pushed into the spinal canaland compresses the bundle of lumbar and sacral nerve roots. Permanentneurological damage may result if this syndrome is left untreated.

Sciatica is a condition in which a herniated or ruptured disc presses on thesciatic nerve, the large nerve that extends down the spinal column to its exitpoint in the pelvis and carries nerve fibers to the leg. This compressioncauses shock-like or burning low back pain combined with pain through thebuttocks and down one leg to below the knee, occasionally reaching the foot.

In the most extreme cases, when the nerve is pinched between the disc and

an adjacent bone, the symptoms involve not pain but numbness and someloss of motor control over the leg due to interruption of nerve signaling. Thecondition may also be caused by a tumor, cyst, metastatic disease, ordegeneration of the sciatic nerve root.

Spinal degeneration from disc wear and tear can lead to a narrowing of thespinal canal. A person with spinal degeneration may experience stiffness inthe back upon awakening or may feel pain after walking or standing for along time.

Spinal stenosis related to congenital narrowing of the bony canal

predisposes some people to pain related to disc disease.

Osteoporosis is a metabolic bone disease marked by progressive decreasein bone density and strength. Fracture of brittle, porous bones in the spineand hips results when the body fails to produce new bone and/or absorbs toomuch existing bone.

Women are four times more likely than men to develop osteoporosis.Caucasian women of northern European heritage are at the highest risk ofdeveloping the condition.

Skeletal irregularities produce strain on the vertebrae and supportingmuscles, tendons, ligaments, and tissues supported by spinal column. Theseirregularities include scoliosis, a curving of the spine to the side; kyphosis,in which the normal curve of the upper back is severely rounded; lordosis,an abnormally accentuated arch in the lower back; back extension, a


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bending backward of the spine; and back flexion, in which the spine bendsforward.

Fibromyalgia is a chronic disorder characterized by widespreadmusculoskeletal pain, fatigue, and multiple tender points, particularly in the

neck, spine, shoulders, and hips. Additional symptoms may include sleepdisturbances, morning stiffness, and anxiety.

Spondylitis refers to chronic back pain and stiffness caused by a severeinfection to or inflammation of the spinal joints. Other painful inflammations inthe lower back include osteomyelitis (infection in the bones of the spine)and sacroiliitis (inflammation in the sacroiliac joints).

When Should I See a Doctor for Pain?

In many cases, pain may go away without a trip to the doctor for treatment.

However, a trip to the doctor is definitely recommended if you havenumbness or tingling, if your pain is severe and doesnt improve withmedications and rest, or if you have pain after a fall or an injury.

It is also imperative that you see your doctor if you have pain along with anyof the following problems:

trouble urinating; weakness, pain, or numbness in your legs; fever; or unintentional weight loss.

Such symptoms could signal a serious problem that requires treatment soon.

Which Type of Doctor Should I See?

Many different types of doctors treat back pain, from family physicians todoctors who specialize in disorders of the nerves and musculoskeletalsystem.

In most cases, it is best to see your primary care physician first. In many

cases, he or she can treat the problem. In other cases, your doctor may referyou to an appropriate specialist.


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How Is Back Pain Diagnosed?

Diagnosing the cause of back pain requires a medical history and a physicalexam, and often a doctor can find the cause of your pain with a physicalexam and medical history alone. However, depending on what the history

and exam show, your doctor may order medical tests to help find the cause.

Following are some tests your doctor may order:

X rays: Traditional x rays use low levels ofradiation to project a picture onto a piece of film(some newer x rays use electronic imagingtechniques). They are often used to view thebones and bony structures in the body. Yourdoctor may order an x ray if he or she suspectsthat you have a fracture or osteoarthritis, or thatyour spine is not aligned properly. X rays will notsee muscle, or other soft tissue, problems.

Magnetic Resonance Imaging (MRI): MRI usesa strong magnetic force instead of radiation tocreate an image. Unlike an x ray, which showsonly bony structures, an MRI scan produces clearpictures of soft tissues, too, such as ligaments,tendons, and blood vessels.

Your doctor may order an MRI scan if he or she suspects a problem such asan infection, tumor, inflammation, or pressure on a nerve. An MRI scan, inmost instances, is not necessary during the early phases of low back painunless your doctor identifies certain red flags in your history and physicalexam. An MRI scan is needed if the pain persists more than 36 weeks, or ifyour doctor feels there may be a need for surgical consultation.

Computed Tomography (CT) scan: A CT scan allows your doctor to seespinal structures that cannot be seen on traditional x rays. It is a three-dimensional image that a computer creates from a series of two-dimensionalpictures that it takes of your back. Your doctor may order a CT scan to lookfor problems including herniated discs, tumors, or spinal stenosis.

Blood tests: Although blood tests are not used generally in diagnosing thecause of back pain, your doctor may order them in some cases. Blood teststhat might be used include the following:


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Complete blood count (CBC), which could point to problems such asinfection or inflammation

Erythrocyte sedimentation rate (also called sed rate), a measure ofinflammation that may suggest infection. The presence ofinflammation may also suggest some forms of arthritis or, in rare

cases, a tumor.

It is important to understand that medical tests alone may not diagnose thecause of back pain.

In fact, experts say that up to 90 percent of all MRI scans of the spineshow some type of abnormality, and sometimes the x rays and CTscans of people without pain show problems.

Similarly, even some healthy pain-free people can have elevated sed rates.

Only with a medical history and exam and sometimes medical tests can adoctor diagnose the cause of back pain. Many times, the precise cause ofback pain is never known.

What Is the Difference Between Acute and Chronic Pain?

Pain that hits you suddenly after falling from a ladder, being tackled on thefootball field, or lifting a load that is just too heavy, for example is acutepain.

Acute pain comes on quickly and often leaves just as quickly. To beclassified as acute, pain should last no longer than 6 weeks. Acute pain isthe most common type of back pain.

Chronic pain, on the other hand, may come on either quickly or slowly, and itlingers a long time. In general, pain that lasts more than 3 months isconsidered chronic. Chronic pain is much less common than acute pain.

How Is Back Pain Treated?

Treatment for back pain generally depends on what kind of pain youexperience: acute or chronic.

Acute Back PainAcute back pain sometimes gets better on its own and without treatment.While only your doctor or primary health care provider can prescribe a courseof treatment, they will often suggest you start off with over-the-counter painrelievers such as acetaminophen, aspirin, or ibuprofen to help ease the pain.


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While bed rest used to be recommended in the past, that is generally nolonger the case. Now, it is often recommended to go about your usualactivities as much as you can, as soon as you can.

Getting up and moving around can help ease stiffness, relieve pain, andhave you back doing your regular activities sooner. In fact, a 1996 Finnishstudy found that persons who continued their activities without bed restfollowing onset of low back pain appeared to have better back flexibility thanthose who rested in bed for a week.

Other studies suggest that bed rest alone may make back pain worse andcan lead to secondary complications such as depression, decreased muscletone, and blood clots in the legs.

At night or during rest, laying on one side with a pillow between the knees

can bring relief (some doctors suggest resting on the back and putting apillow beneath the knees).

Exercises are not usually advisable for acute back pain, nor is surgery.

Chronic Back PainTreatment for chronic back pain falls into two basic categories: the kind thatrequires surgery and the kind that does not.

In the vast majority of cases, back pain does not require surgery. Doctors willalmost always try nonsurgical treatments before recommending surgery.

In a very small percentage of cases though when back pain is caused by atumor, an infection, or a nerve root problem such as cauda equina syndrome,for example prompt surgery is necessary to ease the pain and preventfurther problems.

Non-Operative Treatments

Although ice and heat have never been scientifically proven to quicklyresolve low back injury, compresses may help reduce pain and inflammationand allow greater mobility for some individuals.

In the case of acute pain, applying a cold pack or a cold compress (such as abag of ice or bag of frozen vegetables wrapped in a towel) to the tender spotseveral times a day for up to 20 minutes can help reduce inflammation andrelieve pain.


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Later, or with chronic pain, heat (such as a heating lamp or hot pad) appliedfor brief periods may relax muscles and increase blood flow. You shouldavoid sleeping on a heating pad though, as this can cause burns and lead toadditional tissue damage.

Warm baths may also help relax muscles.

Exercisemay be the most effective way to speed recovery from chroniclow back pain, and to help strengthen back and abdominal muscleswhich can prevent future pain.

Maintaining and building muscle strength is particularly important for backinjury prevention, and is truly the focus of the second half of this book.

As you will read later on, there are some basic exercise movements that cantruly make a difference in your core strength, reducing your risk for backpain. Obviously, before beginning a new exercise program, everyone shouldconsult with their physician or primary health care provider.

If you have a known back injury or condition, orcurrently suffer from undiagnosed back pain, youmust see your doctor before beginning this or anyexercise program. That cannot be stressedenough.

Also, if you experience pain that is more than mild andlasts more than 15 minutes during exercise, you shouldstop immediately and contact your doctor.

Medications are often used to treat chronic low back
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pain. Effective pain relief may involve a combination of prescription drugsand over-the-counter remedies, and you should always check with a doctorbefore taking drugs for pain relief.

Certain medicines, even those sold over the counter, are unsafe during

pregnancy, may conflict with other medications, may cause side effectsincluding drowsiness, or may lead to liver damage.

Over-the-counter analgesics, including nonsteroidal anti-inflammatory drugs (aspirin, naproxen, and ibuprofen), are takenorally to reduce stiffness, swelling, and inflammation and to ease mildto moderate low back pain.

Counter-irritants applied topically to the skin as a cream or spraystimulate the nerve endings in the skin to provide feelings of warmthor cold and dull the sense of pain (think Ben Gay, Icy Hot, Mineral

Ice, etc.). Topical analgesics can also reduce inflammation andstimulate blood flow. Many of these compounds contain salicylates,the same ingredient found in oral pain medications containing aspirin.

Opioids such as codeine, oxycodone, hydrocodone, and morphineare often prescribed to manage severe acute and chronic back painbut should be used only for a short period of time and under aphysicians supervision. Side effects can include drowsiness,decreased reaction time, impaired judgment, and potential foraddiction.

Many specialists are convinced that chronic use of these drugs isdetrimental to the back pain patient, adding to depression and evenincreasing pain.

Other Medications such as muscle relaxants and certainantidepressants have also been prescribed for chronic back pain, buttheir usefulness is questionable.

Traction involves using pulleys and weights to stretch the back. Therationale behind traction is to pull the vertebrae apart to allow a bulging discto slip back into place. Some people experience pain relief while in traction,

but that relief is usually temporary. Once traction is released, the stretch isnot sustained and back pain is likely to return. There is no scientificevidence that traction provides any long-term benefits for people withback pain.


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Corsets and braces include a number of devices, such as elastic bands andstiff supports with metal stays, that are designed to limit the motion of thelumbar spine, provide abdominal support, and correct posture. While thesemay be appropriate after certain kinds of surgery, there is little, if any,evidence that they help treat chronic low back pain. In fact, by keeping

you from using your back muscles, they may actually cause moreproblems than they solve by causing lower back muscles to weakenfrom lack of use.

Spinal manipulation refers to procedures in which professionals use theirhands to mobilize, adjust, massage, or stimulate the spine or surroundingtissues. This type of therapy is often performed by osteopathic doctors andchiropractors.

It tends to be most effective in people with uncomplicated pain and whenused with other therapies. Spinal manipulation is not appropriate if you

have a medical problem such as osteoporosis, spinal cordcompression, or inflammatory arthritis (such as rheumatoid arthritis) orif you are taking blood-thinning medications such as warfarin(Coumadin) or heparin (Calciparine, Liquaemin).

Operative Treatments

In general, there are two groups of people whomay require surgery to treat their spinalproblems.

People in the first group have chronic low backpain and sciatica, and they are often diagnosedwith a herniated disc, spinal stenosis,spondylolisthesis, or vertebral fractures with

nerve involvement.

People in the second group are those with only predominant low back pain(without leg pain). These are people with discogenic low back pain(degenerative disc disease), in which discs wear with age. Usually, theoutcome of spine surgery is much more predictable in people with sciaticathan in those with predominant low back pain.

Some of the diagnoses that may need surgery include:

Herniated discs Spinal stenosis


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Spondylolisthesis Vertebral fractures Discogenic Low Back Pain (Degenerative Disc Disease)

There are many different variations of back surgery, details of which go wellbeyond the scope of this book. Suffice it to say that all have benefits anddrawbacks, and your first goal should be a strong, healthy back that neverrequires a surgical option.

Can Back Pain Be Prevented?

Recurring back pain resulting from improper body mechanics or othernontraumatic causes is often preventable. A combination of exercises,maintaining correct posture, and lifting objects properly can help preventinjuries.

One of the best things you can do to prevent back pain is to exerciseregularly, paying attention to the muscles of your back, hips, abdominalregion, and sides. These muscles make up your core, and keeping themstrong, while maintaining a healthy weight, is the best preventative medicineknown.
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The good news is you dont need expensive gym memberships or equipmentto develop a strong core. The exercises detailed in the following pages canall be done in the privacy of your own home if you like, with little or noequipment.

What About Back Belts?

The use of wide elastic belts that can be tightened to pull in lumbar andabdominal muscles to prevent low back pain remains controversial.

A landmark study of the use of lumbar support or abdominal support beltsworn by persons who lift or move merchandise found no evidence that thebelts reduce back injury or back pain.

The 2-year study, reported by the NationalInstitute for Occupational Safety and Health(NIOSH) in December 2000, found nostatistically significant difference in either theincidence of workers compensation claimsfor job-related back injuries or the incidenceof self-reported pain among workers whoreported they wore back belts dailycompared to those workers who reportednever using back belts or reported usingthem only once or twice a month.

In fact, there is anecdotal evidence that

prolonged use of these belts can actuallylead to deconditioning of the core muscles,since the person wearing the belt relies on the belt to stabilize himselfinstead of the muscles of the core.

As previously stated, deconditioned core muscles are a leading cause of lowback pain.

Practicing good posture, supporting your back properly, and avoiding heavylifting when you can may all help you prevent injury.

When lifting any object, heavy or light, remember to use proper liftingprocedures. This includes lifting with your legs. Never have straight legswhile you are picking something up.


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Squat down, keep your heels on the floor and your back straight with yourchest forward as you lift. Bend your knees and straighten them as you lift theobject.

Also, hold the object close to your body and carry it at about waist level.

Many work-related injuries are caused or aggravated by stressors such asheavy lifting, repetitive motion, and awkward posture. Applying ergonomicprinciples designing furniture and tools to protect the body from injury at home and in the workplace can greatly reduce the risk of back injury andhelp maintain a healthy back.

Enough of That

Hopefully that is more than you ever need to know about the structures ofyour back, back pain, and options for treatment.

Now it is time to move on to the importance of exercise and nutrition.

ExerciseUnlike some other programs out there, Im not going to confuse you with 50or 60 different exercises. In a lot of programs, authors include moreexercises than youll ever need just to bump the page count up or to try andimpress you with the fancy moves they can do.

You dont need fancy moves. You need basic, effective exercises that getthe job done, and that you can do anywhere, with little or no equipment at all.

That is the point of A Healthy Back in Ten Minutes a Day.

So, Im going to teach you just thirteen different exercise moves andstretches. Thats right, thirteen.

Why only thirteen? Because these are the ones you need.

And guess what? You wont be doing all thirteen in any one workout. It isnt

necessary. In fact, you should be able to make a significant improvement inyour core strength by performing a handful of theses exercises for as little asten minutes several days a week.


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Consistency will be necessary. That means you arent just going to do theseexercises for a few weeks, declare victory over your weak back, and forgetabout them.

No, if you want a healthy, strong, pain-free back for a lifetime, then these

thirteen moves need to become part of your ongoing fitness program. Andthey shouldnt be the only exercises you do either.

You need to exercise your entire body because a strong core by itself cannotguarantee you wont have back pain. If you want to live pain-free, you needto make sure you are losing weight if you need to, and the only way to dothat is to eat right and follow a comprehensive exercise program as part ofyour daily lifestyle.

For more information on complete, full-body exercise programs that you cando anywhere with little or no equipment, as well as practical nutrition info that

will help you stop dieting forever, make sure you check out Healthy WeightInner Circle.

Two Important Points First

Remember The Belly Button

Throughout the exercise descriptions in this book, you will see the instructionto Keep the belly button drawn in. Eventually this will become secondnature to you, but before you start, you should practice to get the feel for it.

To do this, simply pull your belly button in, away from your shirt and towardsyour spine. An observer should see no external movement from yourmidsection, shoulders, head, or spine. You should not be holding yourbreath and should be able to speak and breathe normally as you do this.

Another way of thinking about is to brace your abs, like you would do if Iwas about to punch you in the stomach. Not that I would, but you get thepoint.

The purpose of this is to activate the transversus abdominis and othermuscles that act to stabilize your spine.

People often ignore these muscles in their exercise programs, but they are acritical component when it comes to overall strength and stabilization duringexercise, as well as during all of the movements that occur in daily life.
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It is also important that you do not hold your breath during the exercises. Agood rule of thumb is to exhale on the exertion and inhale on the return tostarting position.

A Note on Exercise Intensity and Certain MedicationsIf you are taking any prescription or over-the-counter medication, you mustcheck with your health care provider prior to beginning an exercise programto ensure that you are aware of any possible side effects or adversereactions, and to gain a complete understanding of any limitations imposedon you by your health care provider.

This is vitally important and cannot be stressed strongly enough.

Now it is time to learn...


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The Thirteen Exercises and Stretches You Need ToKnow

The PlankThe Plank is an excellent wayto target your transverseabdominis and the other coremuscles that work to stabilizeyour spine.

Lying on the floor, supportyourself on your elbows.They should be directly underyour shoulders, so that your

upper arms are perpendicularto the floor.

Draw the belly button in andlift the hips off the floor so that you are supported by your elbows and toes.

Do not let your butt either sag down, or arch up in the air. Your body shouldbe straight from shoulders to feet, like a Plank.

Be sure to keep the belly button drawn in and do not forget to breathe.

Hold in the up position for 8 10 seconds, and then slowly lower yourself.

With a 5 second rest in between repetitions, perform this movement 5 times.

As you get stronger, increase the time held in the up position.

As your core strengthens, you will begin to hold the position for 15, 20, 30,and even up to 60 seconds. Dont increase the number of repetitions as youget stronger. Instead, keep increasing the time held in the up position.

To see instructional video clips of these exercises, along with over 75

others, CLICK HERE.


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Crunches

To perform crunches, lay onthe floor with your knees bentand your fingers just behindyour ears, with your elbowsout to the side.

Do not clasp your handstogether behind your head.

Draw your belly button in andpress your lower back to thefloor.

Contracting your midsection and keeping your neck straight, raise your headand shoulders off of the floor towards the ceiling in a nice, slow andcontrolled manner.

You only need to go high enough to raise your shoulder blades off ofthe floor.

After a slight pause at thetop, slowly lower yourselfback to the starting position.

Do not rest at the bottom,

contracting your midsectionand performing your nextrepetition as soon as you feelthe back of your head touchthe floor.

If it is too difficult to performthe movement in this manner, start off by placing your arms across yourchest until you build up strength, as shown in the pictures above.

If that also proves too difficult at first, place your arms by your sides, keeping

them up off of the floor throughout the movement.


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Side Bridges

Lie on your side, resting onyour elbow, with one foot ontop of the other.

Keep your body in a straightline from ankles to knees tohips to shoulders.

Make sure your elbow isdirectly under your shoulder,so that your upper arm isperpendicular to the floor.

Rest your top hand on your hip as shown in the picture.

Draw the belly button in, and lift the hips up off of the floor, so that your bodyis in a straight line from foot to shoulder.

Remember to keep the belly button held in throughout the entire exercise,and do not forget to breathe.

Hold in the up position for 8 10 seconds, then slowly lower yourself. With a5 second rest in between repetitions, perform this movement 5 times, then dothe same on the opposite side.

As you get stronger, increase the time held in the up position.

As your core strengthens, you will begin to hold the position for 15, 20, 30,and even up to 60 seconds.

Dont increase the number of repetitions as you get stronger. Instead, keepincreasing the time held in the up position.


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Prone Extensions

Prone extensions work themuscles of your lower back,and those that run up thesides of your spine.

Laying face down on the floorwith your arms by your sidesand palms facing up, usingthe muscles of your lowerback, lift your chest up off ofthe floor.

While continuing to lookdown at the floor, hold yourself in the up position for 5 to 10 seconds, andthen lower yourself back to the floor. Rest for 3 seconds and repeat.

Concentrate on squeezing your shoulder blades together while in the upposition, and as you gain strength, you can hold for longer periods of time.

You can also increase thechallenge by bringing yourarms forward and out at a 45degree angle from your body,with your thumbs up in theair.

To further increase thechallenge, lift your legs up offof the floor at the same timeas you lift your chest as seenin the picture to the right.You may bend the legsslightly if a straight leg creates too much resistance.

As with Planks and Side Bridges, 5 repetitions of Prone Extensions is plenty.The key is to challenge yourself by increasing the time held in the up position

as you gain strength and muscular endurance.

It would not be beneficial for someone with excessive lumbar curvature intheir back to do this exercise. It is beneficial, however for someone with a flatback or swayback.


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Stability Ball Bridges

For Stability Ball Bridges,start off sitting on a stabilityball.

Walk yourself out until yourhead and shoulders aresupported on the ball. Thecloser your feet are together,the narrower your base ofsupport. A narrower base ofsupport will increase thechallenge of the move.

Keep your belly button pulled in and let your hips drop down into the startingposition.

From there, you will contractyour glutes, or butt muscles,and lift your hips until yourbody is in a straight line fromyour shoulders to your knees.

Your feet should bepositioned far enough fromthe ball so that your lower

legs are close toperpendicular to the floorwhen you are in the up

position.

Squeezing your butt as hard as you can, hold in the up position for 5 secondsbefore slowly lowering yourself back down.

Pause for only a second or two and repeat the move for the desiredrepetitions.

As you get stronger, hold for longer periods of time (up to 10 seconds) in theup position. Unlike Planks and Side Bridges, you want to do 10 15repetitions of Stability Ball Bridges.


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Hip Extensions

Hip extensions focus on themuscles in your butt, butwork the low back andhamstrings as well.

Begin by placing a stabilityball under your hips, withyour hands on the floor infront of you, and your toes

just barely touching the floor.

Contract the muscles in yourbutt and lift your legs untilthey are in a straight line with

your body.

Hold in the up position for a count of two seconds, and then slowly lowerthem back down.

You want to keep themovement smooth andcontrolled. Do not bounce atthe bottom.

When your toes just touch the

floor, bring your legs rightback up, remembering toreally squeeze your glutes inorder to perform themovement.

If you have any fitness, exercise, back pain, diet, or weight loss questionsyoud like answers to, please visit the HWIC Discussion Forums today.


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Back Extensions

Back extensions will work tostrengthen the erectorspinae, or the muscles inyour lower back.

Start off by positioning astability ball under your hips.

If the ball is positionedforward, closer to your chest,the move will be easier. If itis back at the hips, the movewill be more challenging.

While looking down at the floor, fold your arms in front of you and use themuscles of your lower back to lift your upper body up, until it is in a straightline with your legs.

Do not lift so high that you are hyper-extending your back.

Slowly lower yourself, lettingyour upper body curl over theball, and repeat themovement for the desiredrepetitions.

Keep both the up and downmovement smooth andcontrolled.

As you get stronger, you canmake this exercise more

challenging by extending your arms farther out in front of you, or by placingyour hands behind your ears.


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Stability Ball Crunches

When performing cruncheson your stability ball, thefarther back you sit, the morechallenging they will be, sowhen starting out, positionyourself slightly forward onthe ball.

Place your fingers behindyour ears, with your elbowsout to the side, and lay backover the ball.

Contract your midsection and lift your head and shoulders.

The range of motion is fairlysmall, so do not come all theway up to a seated position.

Instead, think of trying tobring your ribs closer to yourpelvis. Keep the movementsmooth and controlled.

Pause for a second at the top

before slowly loweringyourself back to the startingposition.

Do not go so fast that youbounce at the bottom, and remember to keep your abs contracted throughoutthe entire motion.

Folding your arms across your chest as pictured here will make the moveslightly easier.

If you are just beginning, you can place your arms at your sides, as if you arereaching for your knees during the movement.


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Oblique Crunches

Oblique crunches focus onthe muscles on the sides ofyour trunk, an area oftenneglected by exercisers.

Start by laying on your backon the floor with your kneesbent, then drop your knees toyour right side.

Place your left hand behindyour ear, and your right handon your left side.

From here you want to lift your head and shoulders up, while simultaneouslyrotating so that you point your left elbow towards your knees.

Your right hand should be able to feel the oblique muscles in your sidecontracting as you performthe move. Note that therange of motion is fairly small.

Slowly rotate and loweryourself back to the startingposition.

Do not rest at the bottom, andimmediately begin your nextrepetition as soon as theback of your head contactsthe floor.

When you are done, swing your knees over and repeat on the other side.


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Get Ups

Get ups may look simple, but they are anextremely challenging exercise that forceyou to use many different muscle groupsin conjunction with each other.

To perform, hold a medicine ball,dumbbell, or even a basketball or soccerball in your hands.

Then, simply lay back on the floor andget back up, without using your arms orhands to push yourself up with.

When you lay back, do so under controland do not simply fall back.

When you are on your back, the ballshould be held directly over your face.

Try not to cheat by swinging the ball forward or kicking your legs to createmomentum.

You want your muscles, notmomentum, to do the work.

As you gain strength, you can performthe movement faster and hold heavierweights.


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Quadruped

The quadruped works thedeep stabilization muscles inyour core or trunk.

Starting off on all fours, lookstraight down at the floor andpull your belly button in.

Raise your right arm straightout in front of you, and theopposite leg straight outbehind you.

Concentrate on keeping your back flat at all times, and do not let your hipsrotate as you perform the movement.

Hold this position for 5seconds and then return tothe starting position.

Immediately perform on theopposite side, repeating forthe desired repetitions.

As you gain strength, hold in

the up position for longerperiods of time.


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Two StretchesIve had hundreds of clients come through my door, and about 98% of themall had a common problem.

They all spent way too much time on their butts.

We all do.

Climb in the car and drive to work. Sit at a desk at work all day working on acomputer. Climb back in the car and drive home. Sit down for dinner. Afterdinner go sit in front of the computer and search for mindless stuff onGoogle. Then go sit on the couch and watch TV.

No need to get into a deep anatomy lesson here, but suffice it to say that all

the time we spend sitting really forces some of our important muscle groupsto become shortened and tight.

This is especially true of our hamstrings (the muscles that run along the backof your thigh from the back of your knee to your pelvis) and our hip flexors(the muscles that attach the front of your thigh to your pelvis).

Tightness in either of these areas can contribute to low back pain.

How, you ask? You need to understand that our bodies are like a chain.Everything is connected in one way or another.

So, if these muscles are tight, they will naturally pull on your pelvis, giving it aforward tilt (tight hip flexors) or a rearward tilt (tight hamstrings). This thenresults in your spine getting out of line, potentially causing low back pain.

So, if you have tightness in either of these areas, the following two stretches,done properly and consistently, can work wonders when it comes to relievinglow back pain.

Remember to only take these, or any other stretches, to the point where youare feeling a good stretch and not to a point where you feel pain.

If it hurts, ease back slightly.


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Hamstring Stretch

There are several different waysto stretch your hamstrings, butthis is my personal favorite.

Standing 1 2 feet away from astep or small stool, place theheel of your right foot on thestep or stool.

Look straight ahead and keepyour chest high and facingforward throughout the stretch.

Place your hands on your hips and bend at the waist, sticking your butt back,until you feel the stretch in your right hamstring.

Make sure you keep your chest high, and do not round your lower back.

Concentrate on keeping the natural arch in your lower back and you will feelthe stretch much sooner. If you round your lower back, you will take much ofthe emphasis off of the hamstrings.

Hold the stretch for 30 seconds and repeat with the other leg.


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Hip Flexor Stretch

Kneel down on your right knee,with your left foot well out infront of you.

The top of your right foot shouldbe on the floor.

With your hands on your leftknee, slowly lean forward,stretching your right leg behindyou, until you feel a stretch inthe front of your right hip.

To enhance the stretch, raise your right hand over your head.

Hold the position for 30 secondsand repeat on the other side.


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Sample RoutinesThe following pages contain some sample routines incorporating theexercises youve learned, along with a workout log sheet you can print and

use to track your progress.

There are routines for all fitness levels.

If you are new to exercise, you can start with these routines. Rememberthough, in order to achieve total fitness, youll want to begin adding exercisesthat work all of the other parts of your body as well.

To learn how to do that, be sure to visit www.HealthyWeightInnerCircle.com.

If you are currently exercising, start to incorporate some of these moves into

your current workout routines. Youll be pleased with the results.

Dont forget to include the two stretches at the conclusion of your workout.

REMEMBER, if you have an existing back injury or currently experienceback pain, you must not perform these exercises without firstconsulting your primary health care provider.
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Beginning Routine 1

Quadruped.................... 10 reps/side x 5 seconds/rep. As you get stronger,maintain the number of reps, but increase the time held inthe up position.

Get Ups........................ 8 reps

Prone Extensions......... 5 reps x 10 seconds/rep. As you get stronger, still do 5reps, but increase the time held in the up position.

Crunches...................... 20 reps

Perform in a circuit fashion with 30 seconds rest between exercises. Rest 3 minutesat the end of the circuit. Perform 2 circuits if just starting out, then progress to 3circuits as you gain strength. Perform on 3 non-consecutive days per week.

Beginning Routine 2

Quadruped.................... 10 reps/side x 5 seconds/rep. As you get stronger,

maintain the number of reps, but increase the time held inthe up position.

Get Ups........................ 8 reps

Planks........................... 5 reps x 15 seconds/rep. As you get stronger, still do 5reps, but increase the time held in the up position.

Back Extensions........... 20 reps

Perform in a circuit fashion with 30 seconds rest between exercises. Rest 3 minutes

at the end of the circuit. Perform 2 circuits if just starting out, then progress to 3circuits as you gain strength. Perform on 3 non-consecutive days per week.


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Beginning Routine 3

Planks........................... 5 reps/side x 15 seconds/rep. As you get stronger,

maintain the number of reps, but increase the time held inthe up position.

Get Ups........................ 8 reps

Stability Ball Bridges..... 15 reps x 5 seconds/rep. As you get stronger, still do 15reps, but increase the time held in the up position.

Crunches...................... 20 reps

Perform in a circuit fashion with 30 seconds rest between exercises. Rest 3 minutesat the end of the circuit. Perform 2 circuits if just starting out, then progress to 3circuits as you gain strength. Perform on 3 non-consecutive days per week.


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Intermediate Routine 1

Get Ups....................... 10 reps

Side Bridges............... 5 reps/side x 15 seconds/rep. As you get stronger, still do5 reps/side, but increase the time held in the up position.

Hip Extensions............ 15 reps

Back Extensions......... 15 reps

Stability Ball Crunches 20 reps

Perform in a circuit fashion with 30 seconds rest between exercises. Rest 2 minutesat the end of the circuit. Perform 3 circuits. Perform on 3 non-consecutive days perweek.

Intermediate Routine 2

Get Ups........................ 10 reps

Oblique Crunches........ 15 reps/side



Stability Ball Bridges..... 20 reps

Perform in a circuit fashion with 30 seconds rest between exercises. Rest 2 minutes

at the end of the circuit. Perform 3 circuits. Perform on 3 non-consecutive days perweek.


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Advanced Routine

Get Ups........................ 12 reps

Side Bridges................. 5 reps/side x 30 seconds/rep. As you get stronger, still do5 reps/side, but increase the time held in the up position.


Stability Ball Bridges..... 15 reps x 10 seconds/rep. As you get stronger, still do 15reps, but increase the time held in the up position.

Stability Ball Crunches. 25 reps


Perform in a superset fashion (Get Ups/Side Bridges, Planks/Bridges,Crunches/Back Extensions). To perform a superset, as soon as you complete a setof the first exercise, immediately perform a set of the second exercise. That is onesuperset. Resting 30 seconds between supersets, complete 3 supersets of a pair ofexercises, then move on to the next pair. Perform on 3 non-consecutive days perweek.


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Fitness Log Date:__________________

TRAINING Start Time:________ End Time:________

EXERCISE Set 1 Set 2 Set 3 Set 4 Set 5 Notes

W

T

REP

WT

REP

WT

REP

WT

REP

WT

REP

WT

REP

WT

REP

WT

REP

WT

REP

WT

REP

CARDIO TRAINING

MODE Time Distance Calories

AvgHeartRate Notes

NOTES


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About the Author

Dave Soucy is a fitness expert, instructor,author, owner of Perfect Fit FitnessBootcamps and founder of Healthy WeightInner Circle. He is certified through both theAmerican Council on Exercise and theNational Academy of Sports Medicine, is amember of IDEA Health and FitnessAssociation, and founded Perfect Fit andHWIC on the belief that optimal health andfitness is achieved through a lifestyle ofconsistent exercise and nutrition.

Like many of his clients, Dave knows what it is like to battle with weight,having spent the majority of his childhood and adult years fighting that battle.Every so often through the years, he would get on the exercise wagon,couple that with the latest extreme or fad diet and would lose weight,sometimes a little, sometimes a lot. Inevitably though, whatever weight thatwas lost, and usually a little more, ended up coming back as soon as the dietor exercise regimen became unmanageable. Add in a high pressure job thatrequired significant travel and eating room service and restaurant food far toooften, and it was an unhealthy recipe for fitness failure.

When an opportunity presented itself to leave the high pressure careerbehind, Dave jumped at the chance and has never looked back. Throwing allof his efforts into educating himself on health, nutrition, and fitness, hediscovered why his exercise programs of the past never produced the resultshe wanted and why all of those diets actually made him fatter! Throw in thefact that he also lives (and exercises!) with a severe, chronic back injury, andDave has more than just a textbook knowledge of what he teaches.

Whether it is running his high-powered Fitness Bootcamps, speaking togroups, writing articles, or engaging in discussions with members on theforums at Healthy Weight Inner Circle, Daves motivation is to help othersrealize that they too can achieve health and wellness through sound, safe,and effective nutrition and exercise principles, while leaving the diets and

infomercial products behind.

He is a graduate of the University of New Hampshire, and currently resides inHooksett, NH with his wife and two daughters.
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